Now in english!

Well first of all explain that this is one of the methods that I, well now I added this similar but with more interesting things that I published before, in short more ways to look like me. I’m Alan Fajar, and I present my techniques for bodybuilding, tone and make my muscles effectively, so that my measurements are 1.70 m and weight 83kg.


I in an asado, note the muscles

When you’re doing a routine for volume, you need to perform basic exercises to build muscle.

The basic exercises are those for whose conduct large muscle masses are used and involved several joints. The rod is generally used for execution. The string does not work if it is only that (as I read in a post out there)

Complementary exercises are those in which you work less muscle mass and involves a single joint. Dumbbells are usually used for its realization.

Some of the basic exercises are: the squat, deadlift, bench press, chin-ups on the high bar, etc.. I prefer the dead weight and sit on the tip of the bar, but I also like grab the dumbbells and flex while climbing behind my weight.

Among the exercises are complemenetarios side flights, flights frontal openings on flat bench dumbbell, dumbbell flies on incline bench, peck deck, stretcher quadriceps extensions, etc.

The basic exercises to increase muscle mass generate a stimulus for the body to raise their levels of anabolic hormones like testosterone and growth hormone.

With sets of low reps and long rest between series, stimulates more testosterone secretion.

With sets of more reps and little rest between sets, plus are increased Growth Hormone levels.

It is important, especially for people who find it hard to gain muscle mass, usually the ectomorph somatotype of the basic exercises followed by a good rest, and eating a high protein and calories.

The supplementary exercises serve more to shape the muscle, so can be used more regularly once you have achieved the desired muscle volume.

It is essential that basic exercises to build muscle effectively.

According to different biotype Training

Should be adjusted by training routines according to biotype.

There are 3 biotypes or somatotypes: ectomorph, endomorph and mesomorphic.

Ectomorphs are people who have a fast metabolism, their hard-earned muscle mass, have little tendency to accumulate subcutaneous fat, marked or easily defined. If you eat a lot of quantities of food, metabolize them so that they do not increase body weight. They are thin and have great difficulty in order to become muscular.

The endomorph is the opposite of this: have a slow metabolism, gain muscle mass more easily but tend to accumulate too much body fat. They tend to be fat and have a hard time achieving muscle definition.

The mesomorphic bodies are genetically better equipped for the practice of Bodybuilding. Can gain muscle mass without difficulty and they do not find it so difficult dialed.

There may be many combinations with the different characteristics of each biotype.
Features according biotype Training:

The training for ectomorphs should preferably include a series of low reps and heavy weights, should get plenty of rest after each workout, they should not do aerobic exercise or a very limited if they want to muscle up. Their diet should be high in calories and protein.

The endomorph, in addition to traditional weight training should include aerobic workouts, a diet low carb diets or other options that allow you to burn fat while muscle mass up, and supplement with a fat burner can help .

The mesomorphic, as the somatotype more balanced, you can use the training and diet intermediate between the above recommendations, and go varying it according to needs (up muscle mass, get muscle definition, etc.).

The category is harder to gain muscle are ectomorphs, but with training, rest, proper nutrition and supplementation can achieve good results.

If you are an ectomorph and want to gain muscle mass, you should pay particular attention to nutrition and supplementation, do not skip meals, as well as take good breaks to promote muscle anabolism and minimize catabolism.

Based on the above, you have different kind of training that will serve as biotype when fixtures according to your characteristics.

The use of substances or steroids to increase muscle mass, is a personal matter to be decided by each individual.

Steroids allow up muscle mass dramatically, resulting from an increase in nitrogen assimilation by the muscle cells.

Natural supplements, of which there are some who serve and others not, leading to increased muscle mass using them in adequate amounts, but their effect is comparable to steroids.

They are some "natural bodybuilders" who have good muscle development (though of course not even approach the development of standard bodybuilding champions), but in many cases are people who have used steroids before competing in a while, and suspended several months to overcome the doping controls of tournament "Natural Bodybuilding". Through proper diet and good training, apart from changing natural supplements steroids, is how could retain a large percentage of muscle volume gained with steroids.

In recent years it was promoting a book in which the author says that increased 18 kilos of muscle in 6 months without steroids or supplements. This is a lie, and in the case of an ectomorph somatotype person as the author of the book.

You can get good results with regard to training up muscle mass naturally, but these are not comparable to those achieved based on the help of steroids.
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The Frequency Of Training
Published on September 27, 2011 by aumentarmasamuscular7

It is desirable to vary the routine, based on the frequency of training to get good results in terms of increased muscle mass.

The routines must be changed after a time that can be variable (1 month, 2 months, etc..) As the muscles get used to one type of exercise and stop responding to it.

They can focus varying the frequency of training routines weight training long series of low repetition, others with less weight and more reps.

You can vary the speed of movement: slow train or train faster.

Changes can be made of exercises for each muscle group.

Principle of Confusion Muscle Weider says you have to go changing the workout for the muscles do not get used to it. If we change constantly exercises, sets, angles and replays will always be required and can never accommodate and adjust to stress. Joe Weider says, "confuse the muscles to keep growing and changing."

Once you’ve done several years of training and are used to sense the work on each muscle group, you can use instinctive training. With training you will be adapting instinctive training according to messages sent to your muscles to your brain. At that time, having years of experience training, you will be able to interpret these messages and train based on them.

With the frequency of training you will train both the white fibers of the muscles and red fibers.

Also, according to the number of repetitions that you use to get the body to rise higher levels of growth hormone (sets of 10 to 12 repetitions with breaks of 30 to 60 seconds) or testosterone (5 to 10 repetitions with breaks of 3 to 5 minutes).

What if you start making changes to your routines in order to achieve the frequency of training.

Some Natural Supplements and Its Use To Gain Muscle Mass

When you finish reading this article, you’ll have an idea about the use of some natural supplements to gain muscle mass.

There are a variety of natural supplements, but discuss only a few here that has a good effect on increasing muscle mass.

Natural supplements will help you gain muscle, but must be accompanied by good food.

These products, as a feed supplement, are composed of macronutrients and micronutrients, ie proteins, carbohydrates, vitamins, amino acids and a variety of elements that reinforce the power.

Below I list some supplements that work well:

1. Weight Gainers or Winners:

They consist of high quality protein, carbohydrates, vitamins, minerals and other chemicals that vary by brand. Providing food reinforce a lot of calories to help gain muscle mass.

2. High Quality Protein:

They usually come in powder for smoothies. The best quality is the Whey Protein. Another protein of much use is the Egg White. It is convenient to take protein after training and is also good to take them several times a day.

3. Creatine:

Creatine increases the reserves of phosphocreatine in the muscles, providing energy and doing that they did not fatigue as quickly. It is convenient to consume something containing glucose, which raises insulin levels to improve their absorption. You can do a loading phase with higher doses and a maintenance phase.

4. Vanadium sulfate:

Vanadium Sulfate copy the effects of insulin and glucose introducing amino acids into the muscle cell.

5. Stimulants Of Growth Hormone:

These products include among others arginine and ornithine, which increase the secretion of growth hormone or Somatotropin.

There are plenty of natural supplements in addition to those named, some are effective and others not.

What if you try one or more of the supplements listed above, it is particularly advisable Whey Protein for its beneficial health effects in addition to its natural anabolic effect.

[Size = 18] Myths and legends about bodybuilding [/ size]

1. You can put as big as a professional bodybuilder without steroids, only it takes longer

Despite what many magazines say, all professional bodybuilders use steroids or steroids in combination with other drugs for growth promotion. Without manipulating hormones, it is possible to achieve that level of fitness, skin as thin as paper and the continuing ability to generate mass, although in some cases, having poor workout habits and relative ignorance of the principles involved that Many professional bodybuilders have. Many distributors of supplements, with the idea of selling their products, they have to make you believe otherwise. Nevertheless, this is not a reason to abandon it. Using the latest model of training principles, consuming a diet rich in nutrients and adequate rest, almost everyone can make incredible changes in your physique. A bodybuilder racetrack may not be in your future, but building the physical type that need to win your respect is indeed achievable as self-esteem and robust health.

2. To get really big you have to consume a diet extremely high in calories

Well, this is true, you’ll get really big if you eat a diet super high in calories, but you’ll look like the Michelin man’s twin. However, if you want to get bigger, in terms of lean tissue, then a super diet high in calories is not for you unless you’re one of those few that metabolizes as fast as you can burn those calories instead of depositing them as fat . Unfortunately, studies confirm that in most people, about 65% of the proceeds of new tissue from a high calorie diet is fa*** Of the remaining 35%, about 15% consists of increased intracellular fluid volume leaving a very modest percentage attributable to increased lean muscle tissue. According to Dr. Scott Connelly (MM2K, Spring 1992, p. 21), one of 20 to 25% of the increase of muscle growth comes from the increase in protein synthesis. The rest of the muscle growth is directly attributable to the increase and proliferation of satellite cells in the basal lamina of muscle tissue and dietary energy (calories) is not a key factor in the differentiation of these cells into new myofibres (muscle cells). Of all factors determining muscle growth, prevention of protein breakdown (anticatabolismo) seems more relevant, but add fat as a result of overfeeding can actually increase muscle breakdown. Furthermore, additional adipose tissue can radically alter the balance of hormones responsible for controlling the processing of protein in muscle. Insulin balance, for example, which partially controls the anticatabolismo in the body, is damaged by continuous overfeeding. Further by the philosophy "eat big to be big." Stay away from high calorie diets unless you’re a "phenomenon" deplorable genetic or skinny and do not mind uploading your body fat (or use appropriate pharmaceutical supplements).

3. If you eat a diet low in fat no matter how many calories you consume, you will not gain fat

The main idea is: if you exceed your energy requirements, you will become gradually more and more fat. It is true that eating a high fat diet will make you go faster for a variety of reasons, most importantly, a gram of fat has nine calories compared to four calories per gram as carbohydrates and proteins have. Fat is also metabolized differently in the body. Absorb fewer calories ingested energy as fat than those consumed by treating an equal (in terms of weight) amount of carbohydrates. Consequently, it will store more calories from fat than those from carbohydrates. However, most of the consumption of carbohydrates, aided by many of the "weight gainers" powder, fat will make very quickly.

4. The more you train the more you grow

No, no, no. This is one of the most damaging myths I’ve ever heard. 95% of professionals will tell you that the biggest mistake they have committed bodybuilding was overtraining and this happened even when consumed steroids. Imagine how easy it is for a natural athlete to overtrain! When you train your muscles too often and give them the opportunity to "heal" the end result is "zero growth" and even "losses." Train every day, if you’re really using the right intensity, will lead to a large overtraining. A body part, properly trained, for example, worked completely, to failure to use as many muscle fibers as physiologically possible it may take 5 to 10 days to regenerate. To go further, even training a different part of the body within days may be an overtraining. If you truly train your quads to absolute failure, do the same workout day after powerful bench press or squats will lead surely to inhibit gains. After a serious leg workout, the whole system mobilizes to healing and recovery that has caused. So how can it be claimed that the body recover with equally brutal workout the next day? This will not, unless you use some drugs to help deal with the catabolic process that will take place in the body (and even these drugs are not enough). Learn to accept rest as a valuable part of your training. You should be so many days out of the gym as him.

5. The more you train better

Precisely this is NOT NEEDED: do 20 or 30 series in a muscle group, and even 10 series, like many "experts" say. Indeed, research has shown that it is possible to completely fatigue a muscle in a series, provided that the series completely exhausted the muscle, for example, incorporating many muscle fibers as possible and taking them to the point where ischemic rigor, rather than the contraction and relaxation paralyze the fibers in a sort of microscopic version of "rigor mortis". Any further contraction would cause microscopic tears. Hypertrophy is just an adaptation of this type of stress and is naturally the kind that bodybuilders are concerned. This kind of intensity can usually be achieved by series of fall or break between each series where low weight and repetitions is continued until either no more or you can make a can not lose more weight. Also be achieved by a maximum number of repetitions of an exercise specifically: combining will, tenacity and short rest periods up to ten or more repetitions. In this case, short rest periods reach without diminishing the weights using low weights inter series. In other words, completely surpass your normal pain threshold and energy. If you really work your muscles to the point described, it will cost little, if anything, do another set (Westcott, 1986). The exception would be the body parts that are so big that they have different geographical areas, such as the back which obviously has an upper, medium and low. The chest might also fall into this category, since no distinction between its upper and lower, each with different insertion points.

6. You have to be strong to be big

For many reasons, people, even those with the same amount of muscle mass, strength vary greatly. This has something to do with slow motion / fast muscle ray or with the efficiency of nerve patterns including the length of the members and the resulting torque. But it is a relative term. To get bigger muscles, you have to lift heavier weights and you, not the boy next door, has to become stronger – stronger than you were. To increase muscle strength in a natural athlete, except a few, in rare instances, it is required that the voltage applied to the muscle fiber is high. If the voltage applied to the muscle fiber is light, the maximum growth does not occur (Lieber, 1992).

7. Training programs that work best for pro bodybuilders are best for everyone

We see that this happens every day in gyms all across the world. Some bodybuilding neophyte will head to a guy who looks like a Jurassic Park attraction break and ask as coaches. The biggest guy in the gym will have as well or taking tremendous amounts of drugs and / or being genetically predisposed to be giant. Follow a horse home and find his parents. The guy in the gym is the best bodybuilder is the guy who has made the most progress and done as much for his physique using natural techniques. He may still have a pencil neck, but he may have placed over 20 kg of lean muscle mass to be reached where it is, and this surely required some know-how. That person probably does not overtrain, keeps his series below the minimum and uses excellent methods of concentration in the portion "negative" for each repetition of the movement. Many professionals spend countless hours doing repetitions – so many that would exceed by far the recovery skills of an average person. If the average person follows the routines of a professional bodybuilder average, could in fact undermine start having muscle mass, or at best, make only a very small progress after a couple of years.

8. You can not build muscle on a diet of caloric intake of "sub-maintenance"

This could be a bit harsh, may require a little more know-how and a little more conscious effort, but can be done. The fact is, the state of obesity in humans and animals is not universally correlated with absolute levels of caloric intake and neither is the increase in lean mass. The ability to make changes in rates of lean mass / fat is regulated by components of the automatic work of the central nervous system and several endocrine hormones, this is called "Nutrition tab". For example, certain beta-agonist drugs like Clenbuterol increase meat production in cattle over 30% while simultaneously decreasing body fat without increasing the amount or composition of their diet. Other drugs, including growth hormone, certain oestrogens, cortisol, ephedrine, and IGF-1 are all examples of agents’ re-separators ". All increase oxygen consumption at the expense of fat storage – independent of energy intake. However, drugs are not the only way to do this. Admittedly, a significant component of this mechanism is linked to genetics and can markedly improve the rate of lean mass / fat in adult humans.

9. You can not grow if you only work each body part once a week

If you train – if you train intensely – then you can take to heal muscles between 5 and 10 days. However, it must be said then "rapier" when we determine our own frequency of exercises. A study published in May 1993 in the Journal of Physiology revealed it can take weeks to recover muscles an intense workout. The study involved a group of men and women who had worked their forearms to the max. All subjects reported being sore two days after exercise, the pain was gone for seven days and the swelling was gone by the ninth day. After 6 weeks, the men had recovered only half the strength they had before making the exercise! Under no circumstances we are advocating that wait two months between workouts, but we are trying to prove that it takes for the muscles heal much more time than you had in mind beforehand. For some people, especially for natural bodybuilders, waiting a week between workouts for each body part would be just what the doctor ordered for gains in strength and size!

10. You can not make a profit if you only train with weights three days a week

However, it probably will not find an athlete "steroid-assisted" to train only three days a week (well, I was one, and made fantastic profits), absolutely, there is no reason why a three-day routine week can not work for many natural athletes. To the extent that your attack routine whole body and train to failure on each set could easily experience great gains with this type of routine. However, you need to pay even more attention to your diet if you only train three days a week, especially if your job has little or no physical activity and like to spend your leisure time eating. Ignore those who say that bodybuilders three days a week are just a recreational weight lifters. Think quality not quantity.

11. You should only rest 45 seconds between each set

This is true if we try to improve cardiovascular health or lose body fat. But if we want to build muscle, we need to allow the muscle time to recover completely (for example, let the lactic acid produced in the muscles dissipate and ATP levels recover). With the idea of making the muscles grow we have to lift the maximum weight possible, thereby allowing the maximum number of muscle fibers is used. If the amount of weight lifted is limited by the amount of lactic acid left over from the previous series, we’re just testing our ability to battle the effects of lactic acid. In other words, we would be trying to swim across a pool while using concrete shoes. When training heavy, we must (at least) two or three minutes between sets. Note that it was said, "when training heavy." The truth is that we can always go heavy. Periodization training promotes heavy cycles less intense sessions in an effort to keep the body away from overtraining. (See ‘Periodization’ by Brad Jeffreys on p. Publication 85 of the Feb / Mar 93 of MM2K).

12. You have to use weight lifting equipment to achieve the best luxury profit

The machines look "futuristic" complex machines designed to give the muscles the workout "supreme" are typically less effective than traditional barbells and dumbbells. Using simple free weights (barbells and dumbbells) on basic multi-joint exercises. The squat, bench press, shoulder press and deadlifts are still the most effective resistance exercises invented. Research has shown that many exercise machines suffer from the eccentric component of an exercise, it is necessary to stimulate muscle tissue to change (grow it). (See the article "Research confirms that bodybuilders should pay attention to the negative phase of repetition" by Bill Phillips on page 18. The number of Feb / Mar del MM2K).

13. Weight training makes you big, aerobic exercise you dry

Handling in nutritional intake is the primary factor to dry and no matter how you do. If your daily caloric expenditure exceeds your daily caloric intake on a consistent basis and you will lose fat secarás. Aerobic exercise is generally understood as enhancing cardiovascular efficiency, but if you do it long enough to burn calories and fat will lower long term. However, weightlifting can do the same, only better. Studies have shown that the body burns much more efficiently if exercise is performed at a moderate pace for periods longer than 20 minutes. (Usually takes that long to glucose in the bloodstream to be burned, causing the body to turn to glycogen stores for energy). Once glycogen stores are used, the body must metabolize fatty acids to provide energy. This is equivalent to losing body fat. In the long run, bodybuilding is more efficient than aerobics for burning calories. I mean, if the researchers did a study of twins where one of them perform daily aerobic and the other practiced a bodybuilding program where the end result was increased lean mass, the twin bodybuilder is ultimately a more efficient fat burner that his aerobic twin. Why? Well, adding lean muscle mass, the metabolic requirements of a person are higher, your muscles use energy even when not being used. The aerobic twin might use more calories during the period of exercise, but the twin lifter would use a greater amount at other times, leading to higher spending net for 24 hours. The weight lifter burns fat just sitting doing nothing.

14. You can completely shape a muscle by doing isolation exercises

You can limit the growth of a muscle just one area. Larry Scott, for which the "maker of the biceps peak" Curl Scott was called that way, had tremendous biceps, but had little beak. The shape of your biceps and just as any muscle is determined by your genetics. When you work a muscle either, works on the principle of "all or nothing" meaning that each muscle fiber recruited to do a survey – along the entire length of the muscle – is contracted fully. Why a number of them, like those in the middle of the biceps, suddenly start to grow differently or at a faster rate than its neighbors? If anything, the muscles that are closest to the insertion point are the most prone to mechanical stress and do not see them get bigger than the rest of the muscles. If it were, everyone would have proportions like Popeye. The truth is the truth for any muscle, but you’re probably thinking "what about quads?, I know squat with feet together tends to give greater scope for the legs." Sure it does, but the quadriceps is composed of different core muscles and squat with feet together forces the vastus lateralis on the outside of the thigh to work harder, therefore, grow in proportion to the length of the leg and give the outer faces of the quadriceps amplitude. As further evidence, check out the picture of any young professional bodybuilder before they develop enough to be a professional. They have virtually the same structural line with today. All that has changed is that your muscles are now higher.

15. If you’re working congestionas muscles adequately to ensure hypertrophy or if your muscles are "burning" that means you are promoting muscle growth

Congestion, despite what Arnold Schwarzenegger said "feeling better as coming" is just a muscle blood completely filling by capillary action. This can be achieved easily by curls with a soup can fifty times. This in no way is equivalent to the intensity needed to promote growth. The same is true for coveted "burning" that "thinking brains" of Hollywood asked the public to seek. A burner is simply an accumulation of lactic acid by-product of chemical respiration. Can achieve a "burning" pedaling a bicycle or simply extending the right arm and moving in small circles (or sitting on a bonfire!). This does not necessarily mean that we are promoting muscle growth. For hypertrophy to occur we must submit to the muscles to high tension and high tension levels are best produced by heavyweights.

16. If you do hundreds of crunches a day will achieve eventually a narrow midsection type laundry

There is no such thing as "spot reduction". Doing thousands of crunches will give you a tight abdominal muscles, but will do nothing to rid your midsection of fat. The thigh and abductor movements will give a woman’s thighs more firmness, but they do nothing to rid the area of fat or what is commonly called (erroneously) cellulite. Nothing will rid the body of fat unless it is a carefully orchestrated reduction in daily energy intake, in other words, if you burn more calories than you eat (or do that in conjunction with a nutritional agent of separation (see number 8) .

17. Training like a powerlifter – deadlifts, squats, bench presses – will make your physique look solid

Look "solid" as well as baldness or a flat chest, is a genetic trait. If you were born solid, then simply lifting weights will make you look like a solid person but larger. The only way to offset a massive appearance is to place special emphasis on the sides, the external muscles of the thighs and a low fat diet will keep the midsection as narrow as possible. These changes may give the body the illusion of appearance "aerodynamics". The truth is that weight lifting exercises are excellent for bodybuilding.

18. Many repetitions will put more muscle hard and defined

Although there is some evidence suggesting that high repetitions might induce some extra capillary muscle will do nothing to make the muscle look harder or more defined. If a completely sedentary person starts doing weight lifting using few or many repetitions, he or she will experience a rapid increase in tone, the degree of muscle contraction that is maintained even when relaxed, but this will happen regardless of rep range. The only way that high repetitions would make a more defined muscle would be if, with a higher number of repetitions, your body as a whole, were in a negative energy balance and were burning more calories than you eat. The truth is that heavy weights, raised in sets of 5 to 8 repetitions can build rock hard muscles. Just extract their fat to see how tough they are.

19. The training "instinctive" is the best way to promote gains

If bodybuilders followed their instincts would go home and open a beer. "Instinctive training" is a wonderful "phrase" and if anything would work for athletes who help drug because the very act of opening a beer probably induce muscular growth in them. However, in a bodybuilder natural alignment in the long term, consistent gain muscle mass, must be more "scientific." The results of some research conducted by physiatrists athletes recommend a systematic approach as encompassed by periodization where the bodybuilder, through a period of several weeks, up preset incremental percentages for each repetition. This period is also periodically alternating weights with lighter phases or cycles. Ultimately lead to an increase in percentage, the maximum weight gain by repetition and increased lean body mass. There is nothing instinctive about it.

20. Women need to train differently from men

At the microscopic level there is, virtually, the difference between the muscle tissue of men and women. Men and women have different levels of these hormones and this is what is responsible for the difference in the amount of muscle a man can typically put up and the amount that a woman can win. There is absolutely no reason why you should train differently either sex once considered to have the same goals. The only difference in training could result from the result of cultural and sexual preferences. A woman may wish to develop your buttocks a little more to look better in a pair of jeans "Guess". Instead, a man could want to build their side more as this fit the cultural stereotype of a virile man.

21. There are supplements available that are as effective as steroids but safer

The only as effective as steroids are other steroids. Despite the proclamations of some supplement distributors, usually in giant letters type 35 pixels, there are currently available supplements like steroids work. However, nutrients and supplements can be extremely effective, especially if the diet is deficient in some critical components or are genetically predisposed to accept this type of nutrient or supplement. Individuals vary greatly from one another biochemically and the interaction of genetics, paired with the wide variety of diets that each of us consumes, makes it virtually impossible to accurately determine which will work for an individual and which not. This is why some supplements work better than others in some people. Nutritional supplements have benefits that can not be overlooked – are generally safe and not take you to jail. But none of them build muscles as fast or as well as steroids.

22. Professional bodybuilders represent the epitome of health and fitness

The ultimate irony is the struggle that is being undertaken by the IFBB bodybuilders put in the Olympics, because while every athlete in any sport is, presumably, in the best state of health has never been – so you are able to compete athletically and break records – bodybuilders are so weak on competition day he or she might struggle to defend the attack of a "toy poodle" enraged. The continuous weeks of constant diet, workouts that continually Pechan the body almost beyond recovery and a constant influx of potentially harmful drugs and diuretics, have been, most of them, to be totally exhausted. And think of the vast amounts of food some steroid users bodybuilders eat. Everywhere in the world with longevity where people routinely live to reach one hundred years, the only common denominator is that all or underfeed or eat just enough to meet their daily caloric requirements. Eating less food, ingest less harmful chemicals and fewer free radicals are formed in the body. The average professional bodybuilder eat at least four or five times what they eat. As a result, bodybuilders often suffer from high cholesterol and high blood pressure. And with all that muscle mass "extra", the heart has to work harder and will probably stop beating years before the time for which it was designed. This is why professional bodybuilding is the ultimate act of vanity. It was created strictly to fill a deviant notion of the superman ideal health was not even a consideration. Almost without exception, these individuals are healthy and will likely be among the first to speak. However, weight training and eating a nutritious diet is very healthy in the meantime are not taken to extremes.

23. Weight training causes the muscles to become hard and lose flexibility and, consequently, athletic performance

If there is anything that increases flexibility, when done properly (slowly and using a full range of motion) is the weight training. Many athletes are now engaged in weight training with a view to improving performance in their chosen sport – Evander Hollyfield or see any number of career athletes, basketball players, or gymnasts, the list goes on and on. This lie goes back to the 30′s. The companies selling isometric exercise programs by mail trying to convince people not to exercise with barbells, simply because it was not practical to send weights through the mail. So they invented the lie of "muscle-bound". This lie had been fed the feeling of "hardness" accompanying an intense workout. If the training was intense and sufficient number of muscle fibers were recruited and microscopically damaged, then even in a normal tone (the normal amount of contraction in a relaxed muscle) was more than enough to cause a sensation of pain and hardness. Hardness is caused by the tension of the tendons in the muscles. Stretching, however, does much to relieve this tension and stretching is a recommended step in any athletic goal.

24. Filled with carbohydrates (load) is an excellent way to improve athletic performance

The traditional way in which athletes are filled with carbohydrates (carbohydrate loading) for a competition usually involves first a depletación of carbohydrate stores of the body through diet and exercise. This is then followed by a rest and a high intake of carbohydrates. However, some studies have shown that this type of preparation is unnecessary. An athlete who eats balanced, a diet high in carbohydrates and is reasonably fit, have enough carbohydrates in your system to meet the demand for short-duration exercises that do not exceed much more than an hour. Anyone who does exercises that last more than an hour, as long distance running or cycling, may benefit from carbohydrate loading, but the ability of muscles to use fat for energy rather than carbohydrates, in events long duration, can be more important for the performance at that level.

25. Eating foods high in sugar before training provides the body with extra energy to keep training

Simple sugars such as sucrose does not need to be broken down by the body’s enzymes to be used as energy as opposed to complex carbohydrates. Therefore cause a rapid release of insulin, the hormone which regulates glucose levels in blood. The problem is that the sudden and rapid influx of sugar into the system causes the body to release insulin in what could be considered a random or capricious method, for example, the amount released is usually greater than that needed to metabolize sugar. Consequently, the level of blood sugar frequently falls below a point where it is actually lower than it was before consuming sugar, which could cause exhaustion much sooner than you normally would. The body is then forced to use its reserves of glycogen with the idea of correcting the imbalance. To ensure you have enough energy to complete the training, you have to consume nutrient – rich foods with low glycemic indices (those that cause a smooth and steady stream of sugar into the bloodstream) like barley, lentils or beans.

26. All anabolic steroids are extremely toxic and dangerous

Here I put a good trivia question borrowed from the "Underground Steroid Handbook" by Dan Duchaine (highly recommended): If you choose a bottle of Dianabol (a popular steroid), a bottle of Lasix (a diuretic used by heart patients and bodybuilders who want to define for a competition), a bottle of Valium, a bottle of aspirin and a bottle of Slow-K (a potassium supplement), which of them, taking over 100 pills, do not kill? Well, most likely the Dianabol. This is not an endorsement of steroids is just an effective illustration widespread stigma associated with all steroids, "will give you brain tumors like Lyle Alzado … you cause an enlarged heart and eventually prepare you for one (cause spontaneous decapitation …) ". Maybe, but all steroids are different. Some are more dangerous than others. Birth control pills are steroids. Testosterone patches have been used successfully to improve the quality of life of older men. Some of the steroids used by bodybuilders are very soft and the risk associated with them is virtually negligible. Although there are dangerous steroids and that’s the biggest reason that athletes who choose to use should have more knowledge about them. That is what the "Anabolic Reference Guide" by Bill Phillips (highly recommended) – education. Of course, the physical changes that steroids cause may have adverse psychological effects on the user and that fact should not be ignored.

27. If you stop training your muscles will get fat

This is almost too absurd to treat it. The muscles can not become fat more quickly than gold can become lead. The muscles are composed of individual cells – living cells that make all kinds of complex metabolic processes. Fat cells are simply packages lipid deposition. The possibility that one will become the other is the same as saying that the bowling ball saved in your closet will become your Aunt Edna. If you stop working out, if you stop applying resistance to your muscles on a consistent basis, adapted to new conditions. In other words, will shrink. If the degree of inactivity or immobilization is severe, the muscles will shrink faster than the surrounding skin and may experience a temporary condition of loose skin, but even that could also be remedied by itself in time.

28. Ingesting fatty acid type MCTs (Medium Chain Triglyceride– Medium Chain Triglycerides, such as coconut oil and palm oil) you will get lots of energy but do not get fat

MCTs have gained importance for the treatment of people with fat malabsorption, deficiencies pacreáticas or diseases of the stomach and esophagus. Some researchers found that MCTs, due to their better solubility and motility, undergo rapid hydrolysis by salivary enzymes, gastric and pancreatic. Consequently, they were able to reach the liver and provide us with energy much faster than long chain triglycerides (Guillot, at al., 1993). There is also evidence that MCTs reduced lipid deposition in fat stores compared with the results obtained from the LCTs (Long-Chain Triglyceride – Long Chain Triglycerides) under conditions identical intake. However, this is no reason to believe that ingesting these oils in excess will not result in a balance of positive energy that the body will store as fat. MCTs, like any other oil or fat has nine calories per gram. Although they are metabolized differently, using them in excessive amounts will add inches to your waist.

29. If everyone took the same amount of steroids, everyone would look like a professional bodybuilder

One of the ironies of steroid use is that some people are genetically "well endowed" in terms of steroid receptors. This means they have a large number of receptor sites in the muscles with which a particular steroid can combine and exert its muscle building effect. The individual who won the last contest might very well be the most active steroid receptors rather than being the most dedicated, knowledgeable bodybuilder. On the other hand, some people may have very few receptors for a particular steroid. Another factor that influences the receptor affinity is age. The highest receptor affinity seems to occur late in the ten. This is a generalization, but seems to be true for a number of people. Since there is a high intake in these individuals, who tend to take lower doses for longer periods and make better gains than older users. The truth is that two bodybuilders could take the same steroid cycle, train and eat the same and you can become involved in the Olympia and the other could not even win a local competition. The difference in how people react to these drugs is amazing.

30. Someone with a well-built body must be a connoisseur of fitness and physical development

Despite popular belief, just because a guy is 51 cm 77 cm arm or thigh is automatically credited as an expert bodybuilder. Unfortunately, in a society where physical appearance has therefore lifters "well built" are frequently recognized as scientists bodybuilders. The unfortunate reality is that many athletes ‘well constructed’, including professional bodybuilders have no idea how they got where they are. Many of them are so genetically gifted and have "embellished" their genetic potential even further by using lots of drugs that really achieve success in spite of themselves. With few exceptions, elite bodybuilders are the last people in the world who should go for advice if you have an average genetic as 98% of us. It would be more convenient to find expert advice from someone who has "walked a mile in your shoes."

In Spanish

Bueno primero que nada les explico que éste es uno de los métodos que hice, bueno ahora hago este similar pero con agregados, más cosas interesantes que no publiqué antes, en fín más métodos para parecerse a mi. Soy Alan Fajar, y les presento mis técnicas para culturismo, tonificar y marcar mis músculos de forma efectiva, tal así que mis medidas son 1,70m y peso 83kg.

Si siguen al pie de la letra las instrucciones podrán parecerse más a mi.

Cuando estás haciendo una rutina para volumen, necesitas realizar Ejercicios Básicos para Aumentar Masa Muscular.

Los ejercicios básicos son aquellos para cuya realización se emplean masas musculares grandes e intervienen varias articulaciones. Generalmente se utiliza la barra para su ejecución. Lo de las cuerdas no funciona si se hace únicamente eso (como leí en algún post por ahí)

Los ejercicios complementarios son aquellos en que se trabaja menor cantidad de masa muscular e interviene una sola articulación. Generalmente se utilizan mancuernas para su realización.

Algunos de los ejercicios básicos son los siguientes: la sentadilla, el peso muerto, el press de banca , las dominadas en barra fija, etc. yo prefiero el peso muerto y sentarme sobre la punta de la barra, aunque también me gusta agarrar las mancuernas y flexionar mientras suben detrás de mi más peso.

Dentro de los ejercicios complemenetarios encontramos los vuelos laterales, los vuelos frontales, aperturas con mancuernas en banco plano, aperturas con mancuernas en banco inclinado, peck deck, extensiones de cuádriceps en camilla, etc.

Los ejercicios básicos para aumentar masa muscular generan un estímulo para que el organismo eleve sus niveles de hormonas anabólicas como la testosterona y la hormona del crecimiento.

Con series de pocas repeticiones y descanso prolongado entre series, se estimula más la secreción de Testosterona.

Con series de más repeticiones y poco descanso entre series, se aumentan más los niveles de Hormona del Crecimiento.

Es importante, sobre todo para las personas a las que les cuesta mucho aumentar masa muscular, generalmente del somatotipo de los ectomorfos, la realización de ejercicios básicos seguidos de un buen descanso, y tener una alimentación alta en proteínas y calorías.

Los ejercicios complementarios sirven más para dar forma al músculo, por eso pueden utilizarse con más asiduidad una vez que se haya logrado el volumen muscular deseado.

Es fundamental realizar ejercicios básicos para aumentar masa muscular en forma efectiva.

Distinto Entrenamiento Según Biotipo

Es conveniente adaptar las rutinas haciendo un entrenamiento según biotipo.

Existen 3 biotipos o somatotipos: ectomorfos, endomorfos y mesomorfos.

Los ectomorfos son personas que tienen un metabolismo rápido, les cuesta ganar masa muscular, tienen poca tendencia a acumular grasa subcutánea, se marcan o definen fácilmente. Si comen muchas cantidades de alimentos, los metabolizan de forma que no aumentan de peso corporal. Son delgados y tienen mucha dificultad para lograr ser musculosos.

Los endomorfos son todo lo contrario a lo anterior: tienen un metabolismo lento, ganan masa muscular con más facilidad pero tienden a acumular mucha grasa corporal. Tienen tendencia a estar gordos y les cuesta mucho lograr definición muscular.

Los mesomorfos son los organismos mejor dotados genéticamente para la práctica del Fisicoculturismo. Pueden ganar masa muscular sin dificultades y además no les resulta tan difícil marcarse.

Pueden existir gran cantidad de combinaciones con las distintas características de cada biotipo.
Características del Entrenamiento según biotipo:

El entrenamiento para ectomorfos debe incluir preferentemente series de pocas repeticiones y con mucho peso, deben descansar mucho después de cada entrenamiento, no deben hacer ejercicio aeróbico o hacerlo en forma muy limitada si quieren subir masa muscular. Su alimentación debe ser muy alta en calorías y proteínas.

Los endomorfos, además del entrenamiento tradicional con pesas, deben incluir sesiones de ejercicio aeróbico, una dieta baja en carbohidratos u otras opciones de dietas que le permitan quemar grasas y al mismo tiempo subir masa muscular, y suplementar con algún quemador de grasas les puede ayudar.

Los mesomorfos, al ser el somatotipo más equilibrado, puede utilizar el entrenamiento y dieta intermedio entre las anteriores recomendaciones, e ir variándolo de acuerdo a las necesidades (subir masa muscular, lograr definición muscular, etc.)

La categoría que más dificultades tiene para ganar volumen muscular son los ectomorfos, pero con entrenamiento, descanso, nutrición y suplementación adecuados, pueden lograr buenos resultados.

Si eres ectomorfo y quieres ganar masa muscular, debes prestar particular atención a la alimentación y suplementación, no saltarte comidas, lo mismo que tomar buenos descansos para fomentar el anabolismo muscular y reducir al máximo el catabolismo.

En base a lo anteriormente expuesto, tienes distintas clase de entrenamiento según biotipo que te servirán cuando los apliques de acuerdo a tus características particulares.

El uso o no de sustancias esteroides para subir masa muscular, es un asunto personal que debe decidir cada individuo.

Los esteroides permiten subir masa muscular en forma dramática, resultado de un incremento en la asimilación de nitrógeno por parte de las células musculares.

Los suplementos naturales, de los cuales hay algunos que sirven y otros que no, producen aumento de masa muscular usándolos en las cantidades adecuadas, pero su efecto no es comparable al de los esteroides.

Se ven algunos "fisicoculturistas naturales" que tienen un buen desarrollo muscular (aunque por supuesto ni siquiera se aproximan al desarrollo de los campeones de Fisicoculturismo estandar), pero en muchos casos son personas que han utilizado esteroides un tiempo antes de competir, y los suspendieron varios meses antes para superar los controles antidoping de los torneos de "fisicoculturismo natural". Mediante una dieta adecuada y un buen entrenamiento, aparte de cambiar los esteroides por suplementos naturales, es la forma como pudieron conservar un gran porcentaje del volumen muscular ganado con los esteroides.

En los últimos años se estuvo promocionando un libro en el que su autor dice que aumentó 18 kilos de masa muscular en 6 meses sin usar esteroides ni suplementos. Ésto es una mentira, y más en el caso de una persona de somatotipo ectomorfo como el autor de dicho libro.

Se pueden obtener buenos resultados con respecto a subir masa muscular entrenando en forma natural, pero los mismos no son comparables a los logrados en base a la ayuda de los esteroides.
Publicado en Anabólicos, Aumentar Masa Muscular | Deja un comentario
La Periodicidad Del Entrenamiento
Publicado el septiembre 27, 2011 por aumentarmasamuscular7

Es conveniente ir variando las rutinas, basándonos en la periodicidad del entrenamiento, para obtener buenos resultados en cuanto a Aumento de Masa Muscular.

Las rutinas deben cambiarse al cabo de un tiempo que puede ser variable (1 mes, 2 meses, etc.) ya que los músculos se acostumbran a un tipo de ejercitación y dejan de responder a la misma.

Pueden enfocarse la periodicidad del entrenamiento variando las rutinas de entrenamiento de mucho peso con series de pocas repeticiones, a otras con menos peso y más repeticiones.

Puede variarse la velocidad de los movimientos: entrenar lento o entrenar más rápido.

Se pueden hacer cambios de ejercicios para cada grupo muscular.

El Principio Weider de la Confusión Muscular dice que hay que ir cambiando el entrenamiento para que los músculos no se acostumbren al mismo. Si cambiamos constantemente ejercicios, series, ángulos y repeticiones, siempre estarán exigidos y nunca podrán acomodarse y ajustarse al estrés. Joe Weider dice: "hay que confundir a los músculos para mantenerlos creciendo y cambiando".

Una vez que haz hecho varios años de entrenamiento y estás acostumbrado a sentir el trabajo en cada grupo muscular, puedes usar el entrenamiento instintivo. Con el entrenamiento instintivo vas a ir adaptando el entrenamiento de acuerdo a los mensajes que tus músculos envían a tu cerebro. En ese momento, teniendo años de experiencia entrenando, vas a estar en condiciones de interpretar dichos mensajes y entrenar en base a ellos.

Con la periodicidad del entrenamiento vas a entrenar tanto las fibras blancas de los músculos como las fibras rojas.

También, de acuerdo a la cantidad de repeticiones que uses vas a lograr que en el organismo se eleven más los niveles de hormona del crecimiento (series de 10 a 12 repeticiones con descansos de 30 a 60 segundos) o de testosterona (5 a 10 repeticiones con descansos de 3 a 5 minutos).

Que tal si comienzas a hacer variaciones a tus rutinas de manera de lograr la periodicidad del entrenamiento.

Algunos Suplementos Naturales Y Su Uso Para Ganar Masa Muscular

Cuando termines con la lectura de este artículo, tendrás una idea sobre el uso de algunos suplementos naturales para ganar masa muscular.

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